Jun 27 2011

360 Rep BadAss Workout


Hi BodyRockers,

We hope that you guys had a great weekend. Zuzana and I decided to get out of West Hollywood yesterday and head to the coast. We took a 25 minute drive down Venice Blvd. to the Ocean and went for a walk along the shore. The beach area was packed with surfers, bicyclists, roller bladders and all kinds of people enjoying the sun. After checking out the beach we went to eat at a restaurant called Gjelina. We had hands down the best restaurant meal we have ever had in our lives. Have you ever had the experience of food being so tasty that it causes you to have a smile on your face the whole time you are eating and for hours afterwards? That is what we experienced – we were just blown away. I had the steak and Zuzana had the Halibut, and then we shared the most delicious Butterscotch pudding for desert :) It was heaven. If you ever find yourself in Venice Beach give yourself the gift of stopping for a bite – we rate this place 5 Burpees out of 5 :)

Now on to something just as tasty… today’s killer workout :)

* Zuzana will be updating this post in just a little while with pictures and descriptions of each exercise – so for now watch the video and follow the workout breakdown *


Workout Breakdown

Time: ?min.Workout Type: Time ChallengeExercises: 8
  • Sandbag Squat & Leg Lift50 reps (alternating legs)
  • Scorpio Push Up15 reps (on each side)
  • Burpee Knee Raises30 reps
  • Hanging Leg Lifts25 reps (each leg)
  • Sandbag Clean & Backward Lunge50 reps (alternating legs)
  • Plank Jump & Stretch50 reps
  • Flying Jump Lunge50 reps
  • Sandbag Squat & Leg Lift 50 reps (alternating legs)

Get your gear for this workout here:

Instructions:

Set your interval timer as a stop watch. This workout is a time challenge so try to complete it as fast as you can. I did it in 37 minutes and 2 seconds so try to beat my time. You can see the order of all exercises in the video and the workout breakdown. Please notice that the last exercise (Sandbag Squat & Leg Lift) is the same as the first one.

Also feel free to do dead lifts instead of the cleans – I got some nice bruises from the cleans, so I would like to give you an option to avoid them.

comments


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  • Anonymous

    my time 21:29 lost a lot of time on those plank jumps &stretches. Great WO

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    27:19!!! My earlier time was 33:47!  BOOOYAAAA!

    Happy New Year Everybody!!! xoxoxoxoxo

  • Anonymous

    25 mins exactly with a 30 pound barbell! :) this one was really fun! although I still dont think I got those push ups quite right!

  • Anonymous

    I took it slow with a few stretching breaks, while listening to the Yogpod, so due to heavy bursts of laughter I ended up with a decent 40 min. :D

  • Jessica LeBoeuf

    That was more of a slow burning workout, but it still got my heart rate up! It was a great workout and got me pretty sweaty! Lunch time now!!

    • Jessica LeBoeuf

      Almost forgot and it took me 24 minutes wooo!

  • Zmonky

    Seeing the video of this workout makes me realise how much I miss Zuzana!

    • Anonymous

      I agree! I really wish she was on the site more! I though she said something about doing a coffee talk everyday but it seems like we havent seen her in weeks :( plus I wish she would still posts her scores. I loved to compete against her! 

  • Jenn

    I finished in 30:26 today, but that’s not an accurate time because the timer was running when I had to pause to discipline my daughter.

    I used a 15 pound bag, and did dead lifts instead of cleans due to the shape of my bag.

  • kat

    Did not Beat my old score today of 19:50 but still very happy(main focus today was to stay in proper form the whole time) so todays was 24:42
    also did 5 healing Burpees
                 200 skipping rope
    off for the shower now!
    Thanks for the Motivation Everyone =)

  • Anonymous

    I choose this for todays workout. My third time to do this one. 

    My old scores were 26:06assisted and 26:28. Today I did this in 19:13. 
    FEEL SO GREAT TO SEE HOW I GET BETTER AND STRONGER! :)  

    THANK YOU, AND HAVE FUN! ♥ 

  • http://aphrodiitee.deviantart.com/ Isidora

    YAY! i beat my PB by 2 min.
    Last time (like 3 months ago): 29:44
    today: 27:43

    I did exactly the same that last time (used no weight at all):

    1. Squat  & side leg lifts: 80 reps  OUCHH
    2. Scorpio push up: 15 , my butt and legs really hurted doing these! 
    3. Burpee & knee raise (chairs): 30 , today i really focused on keeping my abs tight
    4. Hanging leg lifts (under the dining desk) 25 each leg
    5. Backward/side lunge (from run the world workout) 25 each side
    6. Plank jump & stretch – 50
    7. Flying jump lunges: 50 reps
    8. squat & side leg lift: 80 reps. OUCH

    + burpee for erin and now off for some stretching! btw this is my last workout for the next 8 days! :( :( tomomrrow im going to a school study trip to the north of my country with all my classmates, and ill try to do some short workouts but im not sure if i will be able! :( I will miss bodyrock! 

  • http://www.facebook.com/profile.php?id=100001076654777 Stephani Livingston

    I did this workout for the second time today and blow my old time out the box!!! My new time is 32:52 and my old time was 48:05 :D I love this site! My finance and I are working on t-shirt ideas! I want to win an Ugi ball! I am so motivated today after I looking back at my old time to continue these workouts :D What a great day! Thanks for everything!!!!!!!

  • http://zoe-in-wonderland.blogspot.com Zoe Quixote

    i looooooooove this one! i had forgotten. by the way, thanks guys, for opening your facebook page again. :) i found the new one, for tomorrow…
    but this one, i beat my time!!
    FIRST TIME: 30:22
    SECOND TIME: 27:54

    plus a burpee for erin.
    thanks, guys!!

    • http://zoe-in-wonderland.blogspot.com Zoe Quixote

      oh, and like last time, i did the dead-lift.

  • Anonymous

    9/3/11: New PB 27:48.  My husband said I cheated (as if) & didn’t do enough dead lift lunges, so I did 10 extra.  Including that, my time was 29:31.  In June, it was 32:10.  I used 20# instead of a sandbag.  The scorpio pushups were hard, but the hanging leg raises killed me.  I followed with 21 reverse push ups, 3 rounds of 5 each: core split, hanging knee raise, moon runner, & 8 min tabata skipping.  He finished in 39:20.  I did my Erin burpee in the workout (after the 30 burpee – knee raises).

    Thanks!

  • Anonymous

    Did this killer today. :)  
    My old time was 26:06min with push ups by knees. 
    Today my time was 26:28min. So I still have to do couple of scorpion push ups by my knees, but I feel they get better. ;) I almost wanted to get up with the latest squats, but I push it throught – and then I just lay down on the ground for a while. ;D Grazy. 

  • Rachelle

    I almost threw up with this one! Wooh! Spins stopped, now I’m just sitting here in a puddle of sweat. What a great workout! Thanks as always Zuz!

  • Katie

    44:33

    Katie 
    Colorado

    • Katie

      1st time for me, I can see I have a lot to shave off! 
      Katie
      CO

  • Katie

    44:33

  • Anonymous

    Wow! Finished in 18:50
    Best time yet for this workout. 
    Sweaty never felt this good! :D

  • kat

    I beat my old Personal Best from 23:14 to todays 19:50 I am so tired and sweaty right now.  gonna jump in the shower.  Thank you so much Zuzana and Freddy :)

  • kat

    I beat my old Personal Best from 23:14 to todays 19:50 I am so tired and sweaty right now.  gonna jump in the shower.  Thank you so much Zuzana and Freddy :)

  • MariaBjørgJepsen

    YES, I beat my old score!
    Today: 15:35 (15 kilos).
    1 month ago: 17:50 (same)
    Love, Maria

    • Vivi

      Just “How it is possible?!!” Very impressing score !! You’re the Best !!! <3

      • MariaBjørgJepsen

        … And you are the sweetest :) I don’t know, but I did everything in very good form. I speed up a lot between the exercises. You’re also THE winner!!!! <3

        • Vivi

          Of course you did it in proper form ;) you just impressed me :D
          Wich one did you do today ?

          • MariaBjørgJepsen

            Hot Body Workout and Bubble Butt :D

  • Vivi

    I did it today to try to beat my PB but I lost !! :(
    1s more. 19.48 min today. I had a lot of difficulty today with the scorpio PU !!!

    • MariaBjørgJepsen

      We can’t win every time, my dear! You still did great :)

      • Vivi

        Yes !! But from the beginning I was sure to not beat my time. I was not in a good rythm (perhaps because with the lack of sleeping with the week end? parhpas no! No excuse every time ! :p)
        But I don’t let Brutus to make me give up !! Ho Nooooooooooo !!
        And I managed all the same to make a 2nd (the one given by Zuzana today), with which one I beat my score !!

        And you, your feet? Which workout did you do today?

        • MariaBjørgJepsen

          THIS one :) My foot is much better, thank you!!!

  • Anonymous

    i just finished,1,30x,2,30x,3,20x,4,40x,5,30x,6,15x,7,30x,8,30x-about 40min.not bad………………..next time i be better…………….petra london

  • Anonymous

    Second time doing this one. I didn’t record my time the first but really remember having a harder time with the scorpio push ups and plank jumps and stretches. Today my time was 27:49… dripping sweat, hoping to push through this plateau. 

  • Kendra

    Booyahhh!  I did this on 6/29/11 and got 37:38; today I got 34:25!!!  It so good to get better!  

    I used 2 chairs for dip station, a bag filled with 30 lb for the sandbag (it’s pretty comparable for these exercises), and…that’s it!   The plank jump and stretch especially was much easier this time–I think that must mean I have a stronger and more versatile core.  

    Yayyyyyy!!!!  My honey came back to town tonight so that means it’s celebration time!  I’m having some wine tonight!

  • Anonymous

    Finally attacked this workout, expecting the worst ;)
    I did it in 27’57″ (and used a 31lb sandbag) – However I was not that happy with my scorpio (did not lower myself enough). So I did them again just after (out of the time challenge) and did them properly ;)
    Have a great weekend <3

  • http://www.facebook.com/people/Samantha-Robinson/1573777458 Samantha Robinson

    I almost didn’t finish. I was almost in tears by the end of this!  46:42 was my time. So happy its over! =P

  • Felisha

    Finally got around to this one… 28:19. I had to modify the exercises that use the dip station. I did the leg lifts in a glute bridge and the knee raises from a pull up bar. Thanks for another great workout!

  • http://www.facebook.com/jldodson Jessica Lynn Dodson

    This workout was ridiculously brutal.  I finished it in 29:51 and had to peel myself off the mat about 10 minutes later.  After this workout, I feel like I can do anything!

  • Anonymous

    this really is a badass workout! loved it! I used a broomstick and chairs for the hanging leg lifts, extremely difficult for me!! But I battled through it! And those plank jump stretched were NEVERENDING!! I tried with all my strength to do full scorpians but then had to switch to knees after I couldnt push anymore. Took 35:40……next time ill make it under 30 minutes!

  • Anonymous

    Finally got to this one.  I’ve been scared and excited to do it for a while.  Finished in 29:48!  My goal was 30 and I made it by the skin of my teeth!  I’m so proud of myself as this workout was really, really tough.  I did full reps and used an 18 lb sandbag.  The clean/lunge combo and plank stretch took the longest.  I LOVED the plank/stretch at first, but then I was like, “50 of these?  Is she crazy?”  So I had to rest a few times on those.  For the scorpio push-ups, I have a feeling I didn’t get as low as Zuzana but I did them all and they were actually easier than I thought.

    I was so dead when I was finished that I couldn’t even drink water for a couple of minutes.  I couldn’t move at all.

    I love this workout!  Great job, guys, in putting this together.  It’s amazing the unique and fun workouts you put together on an almost daily basis.  It’s a real talent.  Thank you so much for sharing.

  • lUCy

    Hi I did this workout today and my time was: 27.33 but in the scorpio push ups doesn`t lower until down :(
    Well, I want to ask you guys if it`s ok that I create a page here on Facebook for the Mexico-Latinamerican comunity Bodyrockers. If you agree with this or if it`s not ok, to erase it. Please let me know :) thank`s!

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  • Anonymous

    37:54, that was BRUTAL!

  • Stac

    Ok so I’m trying to catch up from being gone for 1 week 16 family member vacation, no time for w.o. : (   I did the whole this NO mods, I still have to modify some stuff, but not this one. Total w.o. time 31 mins I’m Stoked!!!!! Total with water & BREATHING breaks 1hour. I’m very proud of me : ) Now I’m jello & jumping in the pool for cool down stretching : ) Have a Awesome day Bodyrockers <3

  • http://www.facebook.com/hgordon1 Heather Gordon

    I finally got around to this one. Absolutely Brutal! I finished in 33:17 and am sweating buckets! There were times when I felt like giving up, but I pushed through. LOVED IT!

  • http://www.facebook.com/hgordon1 Heather Gordon

    I finally got around to this one. Absolutely Brutal! I finished in 33:17 and am sweating buckets! There were times when I felt like giving up, but I pushed through. LOVED IT!

  • Anonymous

    Super pumped with my time!! I did it in 19:48.  I used 20 lbs for sumo squat leg lifts, but used 10 lbs for the cleans with backward lunge.  All-in-all, I’m proud of myself!!!!

  • kat

    Beat my old score from 26:34 (and this old score was with modified pushups)
    today all proper form no modifications :) and my time was 23:14 I am so happy with these results Thank you so much Freddy and Zuzana

  • Donna

    I finally got around to doing this one as I was sick when you guys posted this workout. I loved all of it except the plank jump and stretch, because they totally paralysed my legs and slowed me down. The flying jump lunges were so difficult after the plank jump stretch. I finished this in 16:43 and took heaps of short breaks when I needed too…

    • Anonymous

      Holy crap, Donna!  You finished so fast, you’ve got the quickest time I’ve seen (to be fair, I haven’t looked through all 507 comments, but from what I’ve seen, you conquered the crap out of this workout)!!  I still haven’t done this one, but plan on doing it tomorrow.  I hope I do it in 30 min, I can’t imagine 16 min….seriously woah.  

      • Donna

        Thanks Bethany:) I only left the sandbag clean out as my sandbag can’t be turned over as it is open with a cord and handles. I didn’t want to end up bleeding like Zuzi with marks on my arms. I actually liked the scorpio push ups even though I had to stop a couple of times. What killed me and took the most time was those plank jump & stretch they totally paralysed my legs and turned them to jelly for the next two exercises the flying jump lunges and the sandbag squat lifts. It was my first time doing hanging leg lifts and they were tough but I liked them. I never plan a time in my head anymore I just say I will do it and whatever time I get:) Good luck with this tomorrow!!!

  • Anonymous

    We use the “power” model :)

  • Anonymous

    This is the first workout that I REALLY pushed through. A lot of times I’ll leave exercises out, or not do them with proper form, or less reps. Because I’ve been hosting my sister in my bachelor apartment I’ve only had the chance to fit in some dynamic burpees in the park when I’m jogging. This motivated to do it all, do it right and do it fast when I finally did get some time to workout. I did it in 27:44 seconds!! I have sweat pouring down my face and feel amazing (and shaky). Now that I know I CAN push through these workouts I feel like I will be able to. The only thing standing between the way my body is now and the body that I want is time. Thank you Zuzana, you are such an inspiration (along with all my fellow bodyrockers)!!

  • Natalie Anna

    Finished in 29 minutes and 47 seconds!!! I pushed soo hard that I felt dizzy and I just took a shower and my legs STILL feel like they’re about to give out. I only used a 15 pound weight because that’s all I have at the moment and instead of the cleanups I did the dead lifts then went right back into the lunge. 

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  • Danielle

    My timer is on my phone…. and my phone died in the middle of the workout. I’m pissed. I’m pretty sure I didn’t go over 35 minutes though.. I was looking at the clock after my phone died. WOW that was brutal. my least favorite was the cleans with backward lunge… well screw you Brutus cause I stopped putting this one off finally!

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  • Laurie Skora

    My time for this was 27:13. The plank jump and stretch was the worst for me! I made it to 26 and moved on to the next part of the workout otherwise I would have just given up.. I did finish the rest at the end of the workout though :D The leg lifts I just held myself up on my stairs and lifted my legs as I don’t have a dip station or a table close to my workout area. Thanks for another great workout :D

  • http://aphrodiitee.deviantart.com/ Isidora

    this workout was incredible! finished it like 10 min ago.. the only exercises i changed were the ones with sandbag, i addded more reps to replace the sandbag:

    1. squat & leg lift (no sandbag) – 80
    5. Backward/side lunge (from run the world workout): 25 each side
    8. squat & leg lift – 80 

    the others i did them exactly the same, for knee raises i used 2 chairs and for the hanging leg lifts i did them under the dining table lol!! i worked perfect i swear! 

    the exercises i liked most and was a total shoulder burn was the plank jump & stretch, i love doing those type of exercises, kinda the santana planks which arent really hard but when u do alot u can really feel it! 

    anyway my time was: 29:44 :D thanks guys!

  • http://www.facebook.com/people/Natalia-Trofimova/704588888 Natalia Trofimova

    finally did this one today in the morning! was dripping sweat, haha! and it took me 34:49 with 9.5 kg sandbag. i did millions of pauses and broke down the workout into two rounds to go faster. also wasn’t very sure about Scorpio Push-ups, that’s why i added a push-up to every Burpee Knee Raise :) shoulders were on fire when i was done! :) )

  • Catsnp

    This workout was disgustingly insane and hellishly brutal. I’m so happy that it’s over and done with (for now). My time was 34:49. Not too shabby, had to take some breaks to catch my breath. So thank you for butt-kicker :) See you all tomorrow.

  • Kungfooflea(Annalisa)

    By the way Zuzana, sometimes you post the amount of weight that you used in your sandbag and I find that is REALLY helpful in gauging the weight that I use for myself. Sometimes when you have to guess you either end up going too light or too heavy. Do you think you could make a habit of sharing the weight of your sandbag every time the workout incorporates it?

  • Kungfooflea(Annalisa)

    I am kind of confused as to how I finished this in 29:50! I approached today’s workout with a ‘there’s no rush’ attitude and did everything slowly and concentrated so that I could get the most out of each rep! Perhaps I didn’t use enough weight? I chose a 20lbs barbell due to the lunge that involved the cleans. I didn’t know if I could handle the exercise with a 30lbs barbell (the other option).  Ideally I would have used 25lbs! I felt the burn though and my core is KILLING me! When I finished I did 3 sets of 10 pike rolls with the stability ball straight into 10 pass the ball crunches and by the end of that my core was fried.
    The scorpio push ups were so hard and the one that was surprisingly difficult was trying to do the plank jumps and stretch once I was fatigued. I thought I was going to be sick. :P Another great sweat!

  • Jill Hobbs

    I certainly felt Zuzana’s “method to the madness” in this workout. It felt like each exercise used the same muscles in addition to new ones so the entire workout built upon each other. Love it! Those Scorpio Push Ups were super hard! I could only go down halfway but it gives me something to work on for next time. No jump roping or jogging after this one.

    My time: 29:49

  • http://www.facebook.com/people/Rosalie-Salemink/618241291 Rosalie Salemink

    Just finished it, in 23:09! It’s HOT in here, I’m totally sweating! Did 10 kg in my bag, but I should make it more next time.. I really liked the new movements though!

  • Mia

    Hi everyone,

    oh sweet sweat!!! this was something!
    My face was tomato red when I finished ad there was a river of sweat running down my chest. I am really feeling the added weight to my sandbag which is good I suppose ;)
    It is also hard to face 50 reps of.. whatever exercise really, but specially the more complex one that take more time, feels never ending and is a good mental battle too.
    Awesome brutal workout Zuzi! thanks! (not sarcastic, but from the heart)

    I manage this is 30’14”, but I have to confess that most of my scorpio push ups wher more like half scorpio push ups because I couldn’t bend my arms completely. (or better I could, but then would fall flat on my face… not so good eh eh eh)

    Take care

  • http://www.flickr.com/photos/marionlakine/ Marion

    OMG I can feel the 2 kgs I added in my bag ! (7 kilos now)  This workout is a tight killer !

    I did one leg push ups (on the knee) instead of Scorpio push ups
    And I had to bend one knee to do the leg lifts

    42:41

    I wish I could do better soon

    Keep the sweat ;)

  • http://www.flickr.com/photos/marionlakine/ Marion

    You did it and that’s very important !
    Don’t hesitate to do the absolute beginners workouts, they rock too and it’s a great way to start :)

  • http://www.flickr.com/photos/marionlakine/ Marion

    Is anybody here able to do the scorpio Push Ups Ô_o ????
    I’ll try to sub with something else as I’m not sure to find an equivalent to do on the knees

    Can you tell me if it’s better to
    - do the proper form of push ups (as the reps go I can’t bend my elbows that much :’( )
    - do the easier variation, on the knees, until I’m able to do the regular ones
    I’d like to know which way will help me to improve myself

    Thanks a lot !

  • Carmen1vr

    OMG……done in 22:47. I could only complete 20 plank stretch exercise cause could’t keep proper form & didn’t want to get injured :0(
    Other than that, everything went smoothly =)

  • Cindy

    I did it today and my time was 23 minues. I used a 10 Kettlebell on my bag.I modified the Sandbag Clean for Dealift with two 8 pounds dummbell. I felt that the most brutal exercise was the Plank Juump and Strech. Thank Zuzana and Freddy for an excellent wokrout!

  • http://www.facebook.com/profile.php?id=706388249 Tori Larson Bradford

    I did this workout yesterday.  I managed to get it done in 35:44 minutes.  I used a 20 lb sandbag.  The only modification I made was after 32 cleans and lunges I had to cut out the clean part because my back was killing me.  Hopefully I can build up enough strength to finish those.

  • http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

    23 minutes 40 seconds with 10 kg weight. I did fit-bo in the morning & was doubting wether I should do bodyrock..
    but I thought I’d be a betrayer if I don’t so I did it & glad I have a good result))

  • http://kenjibankhead.posterous.com/ ashtromanius

    lol… :) thanks totally made my day being called a MILF… ahahha

  • V.I.G.

    Is eating lettuce from my little vegetable garden  for the first time…taste great:))

  • V.I.G.

    Is eating lettuce from my little vegetable garden  for the first time…taste great:))

  • Maria Sweden

    Time: 44 min. 10 kg “sandbag” :P  

      

  • Maria Sweden

    Time: 44 min. 10 kg “sandbag” :P  

      

  • Maria Sweden

    Hey, don’t be so hard on yourself. =) I’m also a beginner and drowning in sweatevery time I’ve done these workouts. But I do my best and that means that I push myself to do the exercises, sometimes I modify them as I do not have the dipstation or the sandbag. So you didn’t do the whole workout, so what, next time you will. Good job!Hugs!

  • V.I.G.

    24,37 not a heavy sandbag, only  8 kg. because of some knee problems,  I really loved the Plank Jump and Stretch. 

    I LOVE BODYROCK:)

  • MariaBjørgJepsen

    Okaayy… My first attempt with this one was way too fast, because I accidently took some short cuts. 
    Today I made all exercises in proper form with my 15 kilo sandbag. I made real cleans, which was very hard on wrists and biceps. Time = 17:50.
    Much love, Maria

    • Donna

      I haven’t done this one yet and I don’t think I will be able to do sandbag clean as everything will fall out of my sandbag if I turn it upside down:) No zippers on mine only two long handles and a tie up opening. I have secured all rice, sand, lentils and beans in separate compartments. Might have to ask hubby for some duck tape, if that doesn’t work I will have to do it without cleans or get myself a proper sandbag with a zipper and handles everywhere:)

      Great time!!!

  • http://www.facebook.com/profile.php?id=739158267 Sarita Smalley

    Ohhhhh man, I am Dripping sweat!!!! Gotta love it! 22 minutes and 2 seconds! Whew!! Cool down time!

  • Tamar

    finished this one today in 28:36 and with a lot of sweat! :)
    feels so good after…

  • http://kenjibankhead.posterous.com/ ashtromanius

    I heart this workout. 29:21. However. I had to modify the hanging leg raises bc it hurt…. well… down there where things are getting loose for baby to come. So, that cut my time plus the last set of squats I didn’t sink as low for the same reason… So, don’t feel too badly if this prego lady beat your time… it’s not my personal “best”. But! I tell you this is so empowering because there is still a stigma that pregnant ladies are only supposed to sit around and get fat… or just walk or do “light” stuff… yeah RIGHT!!!!!!! :) I’m a bodyrocker baby! ciao!

  • Pavlina

    23 min 51 sec

    10 kg dumbbells
    dumbbell dead lifts instead of cleans
    .. and a pool of sweat

    Cheers :)

  • http://www.facebook.com/profile.php?id=1320252111 Ивчето Пифчето

     :D yeah i know what u mean :) It’s great support when u starving  for  chocolate :D these days i always think about it :D this minds is killing me :D haha…..of  course i keep to my challenge and try to think about something else :)

  • http://www.makavelina.webnode.cz Nina_CZ

    DONE!!!!
    35 minutes exactly. I am dying, I tasted my own sweat a lot and it is to gross :D :D :D
    I only did 6 proper Scorpio Pushups on one side and 1 proper on other side, rest of them were from knee, they are SO HARD!!! Other exercises with proper form and 7kg sandbag. Still scared to add some weight… I was wondering if I will be able to grab a rope after this, and I really feel like it, which is weird, because I am exhausted. But I will listen to what my body wants and I am gonna grab that rope for 20… 
    To my suprise the Plank Jump + Stretch took me the longest! It was neverending! I was doing this exercise for almost 9 minutes, while Sandbag Cleans + Back Lunges only took me 6. Crazy, but I am loving it :) ) Gonna jump that rope now, I am so happy I did this :) )) Thank you!

  • AmBoaksy

    Well I tried my best w the scorpio pushups.  I think I got them half right.  Somehow watching the video didn’t translate as well to the mat, but they were brutal nonetheless. Since I had a feelin I was doin em a bit wrong, I added half pushups to my burpees. 

    All in all, I did this in 29:54 and I gotta say it was the fastest 29:54 of my life.

  • Charlie D.

    Oh – and – I was listening to Tom Waits while I was doing this and “Don’t Go Into the Barn” came on just as I was doing the plank jump stretches (which were awesome!!!).  The “Yes, Sir!” part really spurred me on.

  • Charlie D.

    Whoa!  I got 29:55!!  I look like I just got out of the pool.  Ok, granted, I did deadlifts and not cleans and I haven’t done a hard workout in 2 days, so I’m probably a little fresher than some of you, but I’m still so proud.  The two days off were because day 1) my glutes started spasming so much at a faculty meeting that I couldn’t even concentrate on what we were talking about and day 2) I just didn’t have time for anything more than a run, 10 quick weighted squats, and 50 hanging knee raises.  But I’m so pumped today!!  Thank you!

  • Lenka Slovakia

    Great great great, During the Plank Jump and Stretch i was like F…. what the hell is this:} mine head was spinnig from that as well.. but second 25raps were better.. Getting used to and movements were more organized…
    Mine score 35:32 but Sandbag clean +backward L did just with sand bag. Didnt throw it up and down..
    Zuzi and Freddy,  Thanks for the sweat! :o )
    Have a nice day everybody….

  • Vala

    Just did this with 26,5 lbs (12kg). So awesome. The sweat was dripping down my eyelashes. I was listening to Drowning Pool and felt so strong.

    My time is 34:09 minutes and afterwards I added 10 free hanging dips (single repititions) ans 5 Pistols on each leg.

  • Anonymous

    Wow mine took me 23min and 18sec! i think its amazing i was pushing very hard!! , time for a wash haha thanks Zuzana !  :)

    Mandy

  • Anonymous

    32:10
    20# for all weighted exercises, with dumbbells.
    This was hard!  For the hanging leg lifts, I had my knees bent…I didn’t know until know that I did them wrong.  
    I was a sweaty mess!  Awesome workout!

  • http://delightfultastebuds.com Jos

    I did this and finished it in 37:42 – I was on and off using my 15lbs backpack/dumbbell for the squats and deadlifts. Make no mistake, I was still sweating like super crazy! I’ll use the backpack later in the future when my lower back isn’t acting up.

    • Donna

      Great time Jos!!! 

      Good idea not to use the sandbag:) I haven’t done this yet as I did amazing fat burn today:)

  • Kendra

    I thought this was going to fly by–the first 4 exercises were hard, but they flew by.  Then…the clean lift lunges.  I don’t have a sandbag–I just used a dumbbell and hold it in (probably dangerous) various ways that work.  Little awkward, but…it works. 

    I finished in 37:38.  Which I am happy about since I used a 32 lb weight, even though I thought about switching to a lighter one for the last set of squats.  And that’s almost at Zuzana’s time.  But–damn!  Some of you people finished this one faaaaast!  I’m impressed!!!

    I had two days off, so this was a nice re-introduction to the workout plan!

  • Isabelle G.

    Hi Gwyn! 
    It must be that…. we’re getting strong and fast, somehow!  To do a workout outside?  I honestly think this is the best! 
    (Hey, by the way, last october I visited your place (Madison, yes?) and also Chicago and Milwaukee, for work…; it was gorgeous weather, Michigan lake was awesome, and I like it tremendously…..!)

  • Leslie-Anne

    I really wanted to do this workout today, but I couldn’t sleep last night (I’ve been up since 2:30am!) And I just didn’t feel myself at all today… :(    I am excited to try it first thing tomorrow tho!!!

  • Leslie-Anne

    I really wanted to do this workout today, but I couldn’t sleep last night (I’ve been up since 2:30am!) And I just didn’t feel myself at all today… :(    I am excited to try it first thing tomorrow tho!!!

  • Anonymous

    Don’t give up samantha. When I started bodyrocking back in Dezember I couldnt do one proper push up. No I can do a lot and all in proper form. U will feel and See ur improvements soon just stick with the workouts and never give up. Give it all your best thats what we all do

  • Anonymous

    I would say try lying leg raises :) thats what I did before I had the dip station and pull up bar!

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  • Anonymous

    Hi guys,
    just wanted to ask do you still plan on putting up pictures and descriptions of the exercises? I know you said you will in the post, but a day passed by, so i just wanted to check..I don’t want to seem like a spoiled brat who wants everything done their way, I was just curious, that’s all.. I really do appreciate enormously what you guys do for us! All the best! :)

  • Anonymous

    That was a killer, but I love it :) )
    My time was 27:13!! I really pushed hard … the hanging leg lifts and the scorpio push up were brutal, but very very nice :)

    thanks a lot :)

  • Samantha R

    28:15 for me and 21:26 for my other half – he flew through it! Sx

  • http://www.facebook.com/marilyn.rietveld Marilyn Rietveld

    btw LOVE the plank + stretch and LOVE the reptile push up!!

  • http://www.facebook.com/marilyn.rietveld Marilyn Rietveld

    Forgot to record the time….had to alter the workout…I was able to do 25 reps of plank+stretch..after finishing the workout went back to this one and did some more…and added some reps of an easier variation of the reptile push up
    I am not good at lunges…so I squat and jump up…building up strength for those lunges!

  • Danica

    32 min…great workout!

  • http://twitter.com/rebeccalowdon Rebecca Lowdon

    31:26

    I’m really proud of this! Brutal for sure! Somewhere between the cleans and the plank jumps I was really out of breath, feeling drained… but I persevered! I’ve been BodyRocking for about 6 months now and am consistently ”in the pack” according to others who post there times/scores here. 
    Thanks, Zuzana and Freddy, for all you do! And thanks to the community here which is so supportive.

  • Anonymous

    Ok Freddy and Zuzana… This one made me almost throw up 4 times! It was the sandback clean and backwards lunge that did it to me.  Took me forever to get past that one. And the Plank jump and stretch looked easy enough – hahahahaha silly me =).

    Took me 37.02 to do this workout (probably from all the breaks I took to do the above two exercises)

    I’m on my third week of body rocking and I feel amazing. I am inspired by you two and especially from all the other body rockers out there! I have spread the word in Vancouver and hope to help your movement. I also made the quinoa salad recipe from the other day and my parter and I LOVED it – it has fed me for nearly three days now haha.

    I can’t wait to try the next workout you posted yesterday! Thank you!

    Jules

  • Polina

    well I made in 30:23, but did only 25 of plank jamp & strtch and also these habging leg lifts were made with staight arms and banded knees)
    still proud of myself, as I had a 3 month breakin bodyrock workout for pers reasons)

  • http://pulse.yahoo.com/_KWYNAN3YBVHDVE4SFFIO66GLNQ Abby

    Love this one.  Thanks too for the reminder to go for our dreams.  I am a writer, was born to write and it took me 30 years to get the guts TO write!
    http://www.benjity.wordpress.com 

  • AudraFit

    This workout was pretty intense for me. I used my 40LB barbell. Instead of 50 clean and lunges I split it between 25 deadlifts and 25 clean and lunges. I looove deadlifts. By the time I got to the plank and stretch I felt very nauseous with all the turning and twisting involved in it and almost puked lol! The stretch part was nice though but very deceiving movement. I’m spent but glad this is over!

    Finished in 25:35

    • Anonymous

      Almost puked.. ha… Something to look forward to for later today! 
      Great time!! :)

  • http://www.facebook.com/dana.vanbeneden Dana Grace Van Beneden

    30.01!!!!!  I thought I was never gonna get through that last killer set of squats.  Great workout!!!!

  • NU-nu Nour

    finished this workout at: 27:24 min :)

    • Manuel

      awesome!!! respect!!!!

  • Manuel

    My time: 32 minutes 50 seconds!!! I can’t believe it.

    Used 16 lbs extra weight.

    Praise all BodyRockers for completing this workout.

  • Annebel Wind

    Hi everyone,

    I finished in 46.51. What a workout… Man!

  • Anonymous

    25:05.  Loved the scorpio pushups, hated the plank jump & stretch!  Great workout.  thanks.

  • http://www.facebook.com/Latifah.Nadiyah Nadiyah Abdul

    27:59  OMG !!!! I cant believe my time…let me check my stopwatch, maybe it broken!…lol!!

  • Anonymous

    You’re in the right place if you want to get stronger Jamie. Welcome

  • Isabelle G.

    good morning!
    I don’t know what happened…. finished it in 25:09.  Hm…; I wonder if I did something wrong.  Anyway… I was so drenched in sweat that I had to wipe myself between each exercise, and I also had to wipe the floor before the flying lunges (after I almost fell because of the puddle of sweat under my feet…!)
    The scorpio push-ups?  HAAa!  They were so hard, I couldn’t bend my arms properly after 10…; but what killed me were the sandbag clean and backward lunges.  They were endless!!  Phffiou!
    Now I feel great, I’m no longer sweating, I enjoy the sweet breeze on my skin (coming from the open door)….. I really love it when the workout’s over, héhéhé….!!

  • Saranel

    I loved the plank jumps with stretch, a lot of fun :-)
    My time is 27:04, but I modified the sandbag clean with just lifting the sandbag. Also during the leg lifts I was only half way up. 
    Still really challenging.
    Thanks for the amazing workout :-)

    Sarah

  • michelle

    good morning from texas .. does anyone know how much weight is used in the sandbag for this workout?

  • Anonymous

    I finally did this this morning. It was perfect, tough and just long enough. Those darn clean and lunges were killer diller. I love the Scorpion P/U’s.

  • MariaBjørgJepsen

    Hell YEAH, it does, Jamie :)
    WELCOME to the movement and this wonderful family we have created.
    Love, Maria

  • http://twitter.com/misathemeb m

    omg. this was one of those workouts where i wanted to die just for some relief haha. this is in my top 5 hardest ever! the scorpion push ups were ridiculous…i couldn’t go all the way down without collapsing after about 7 and man i HATED the plank jump stretch. difficult and felt like i was never going to get to 50!

    10lb sandbag (if it was heavier my time would have been much higher!) TOTAL: 27:16 faster than my goal of 30mins! my arms are already sore!

    • Anonymous

      Yeah, think so too. This one and the burpee fusion… :-D

      I think the next time when having problems with my boss or anybody else I will think you do try and beat my time doing burpee knee raises or plank jump stretches and then come again and talk to me again… :-)

  • Peta

    That did hurt.  l finished t though.  37:45sec.  By the way was it 2 jumps in  for the jump plank?  l still havent got the photos up.  Were they posted?

  • http://ofdreamsandseams.blogspot.com/ Katja

    Oh my, I pushed SO hard on this one! It helped to know that I only had an hour total, including warm-up, stretching and shower…

    My time: 31:08:14

    The hanging leg raises made me want to cry.

  • Anonymous

    Finished in 24:10

  • http://www.facebook.com/people/Aleksandra-Bilcane/100001343398864 Aleksandra Bilcane

    36 minutes and 45 seconds.
    I did an easier version of the scorpio push up because i couldn’t do the one Zuzi did and i didn’t do the cleans. believe me, i have enough bruises and scratches on body. it was great!! thanks ^_^

  • tee

    it just means that she is planning to post a workout that she is going to make up and post on tuesday.  since she hasn’t made them yet there are no names.  if she plans a repeat of an older workout she will put the name in there and then we can search it up and go ahead and do it when we are ready.

  • tee

    Sorry it has to be 50 to make 360 reps!

    that’s why I stopped there, because it had just taken me 6 min to do the clean and lunge & I was wiped.
     I knew it was going to take a really long time to do the plank jump & stretch and then the jump lunges.
    I dont have that much time during the week for more than 25 min workout and I didn’t want to stop in the middle of them.

    On the weekends I do these longer ones so I might revisit this one on saturday

  • tee

    yup!

  • Sheldond

    done in 45 min the scorpio pushap and plank jump stretch awesome!

  • http://www.facebook.com/profile.php?id=1320252111 Ивчето Пифчето

    Wish u luck Maria :)  

  • Lisa

    Just once. Great time!

  • Lisa

    She usually does, Silvana. This workout was a rare case where there wasn’t instructional pictures and description.

  • Lisa

    Nice work!!

  • Lisa

    Zuzana’s sandbag is filled with rocks now. You could use rice as well. I’ve also seen people use wood pellets.

  • http://pulse.yahoo.com/_CGEMFH2K7IFANQYOF4IWGYQLWQ Raya

    39.30 woo this was a brutal workout but i always feel so good when im done. Thank for the great workouts,I have been body rocking for 3 months now and its the greatest fitness family I have ever gotten in too. Also if you make t shirts i would total buy a couple. What about body rocker sports bra and maybe workout shorts or capris, i would totally buy that too. great ideas Minni70

  • Lisa

    I know, some people have told me about p90x, but isn’t it expensive? Body Rock is so much cooler!

  • Lisa

    I filled a backpack with canned goods (wrapped in towels) until I got a couple of rice bags and duct taped them together.

  • Anonymous

    Alright I did it and the only thing I can say was exhausting but I gave it my all.  I had to take rest in between the plank and jump stretch, after every 10 because my arms were getting sore.  I also telled with the flying jump lunges and it felt great.  I had to modify the langing leg lift and did bridge leg lifts instead for lack of equipment.  All in all I finished at 28:32.  I believe I could’ve beat it had I not taken so many breaks but I also wanted to do good form and I didn’t have my sandbag which really frustrated me and I had refocus myself but I used a 20lb dumbbell.  Can’t wait for tomorrows exercise, must go to bed or I won’t get up on time and then I will be late for work in Racine once again.  Good night fellow Bodyrockers.

  • Lisa

    That just means it hasn’t been posted yet. You can do any other workout in the archives or you can look at yesterday’s workout.

  • Lisa

    Good luck! It’s hard, but you can do it!

  • Lisa

    Wow. During your lunch break! You must have been pooped in the afternoon. Do you get to shower before going back to work??

    • bodyrocker_Jenn

      Yeah, we get shower time as well.  And yes, I was tired and red in the face when I returned to work.

  • Lisa

    It says 50 on the workout breakdown. That’s how many I did. :-)

  • Anonymous

    23 minutes, but with some modifications because of my lack of dip station..  Instead of burpee knee raises, I did burpees with a jump knee tuck, and instead of hanging leg raises, I did the crab leg raises.  I also did my cleans and squats with 15lb. I feel like I should have used a heavier weight, but this workout was still ridiculously intense.

  • Anonymous

    I did in 38:12 :) You should’ve seen my “dip station”. I pushed two dining chairs close together and put two pilows on top so it doesn’t hurt my arms. Not only were the exercises challenging, but keeping my balance so the chairs don’t fall over added to the challenge :) ) The plank jump and stretch looked so easy, but it was just a trickery, I had to take three quick breaks to finish those 50 reps…

    As always, thanks you guys for a great workout!!!

  • Anonymous

    That was intense. I actually had to wipe the sweat drippings from my concrete floor before doing the flying jump lunges just so I wouldn’t slip. Finished in 34.37 (though form on scorpio push up and plank jump  & stretch needs improvement). No modifications. 30 lb sandbag. Whew, glad that’s over. Thank you!

    • Mily

      Haha same. Also had to wipe the sweat from the floor… But i realised that after i slipped, ouch :(

    • Anonymous

      I really pour sweat on this one too. I always sweat but this was a bit of a fountain.

  • Nicci99

    I’m planning on doing this workout in the morning and I’m already afraid.  Zuzanna never looks that tired!!!!! I’m sure I will look way worse!!

  • Liliya

    omg..that’s totally brutal !)) and you’re absolutely amazing as always :]
    Zuzana,I know it might sound silly, but I just wondered what is the thought that keeps you motivated to push to your limit when you are doing the workout. Like, you know, is there any phrase that keeps spinning in your head while you are working out to keep you going and pushing to your max effort?
    Thank you :)
    p.s. those are really cool earrings you’re wearing in the video =]

  • Maya

    Done!!
     my time: 34:18 was brutal!!!!!! I still sweating!!!

  • mdk

    I too used to take Venice Blvd all the way to the beach from West Hollywood to avoid traffic on the 10 – it usually runs pretty smooth.  Have you done the drive down Sunset Blvd to the beach yet?!  The restaurants and boutiques on Abbot Kinney Blvd are awesome!  I used to live around the corner when there were only a couple of restaurants, etc… and I’ve yet to have a bad meal in that neighborhood.  Did you see the cute canals and bridges in the residential areas?

  • http://www.facebook.com/profile.php?id=505580681 Nancy C.

    THIS WAS BRUTAL!!!!….Like Dheana i myself had a lot of convincing against brutus to do…but i managed to beat Zuzana…i finished it in 36 minutes and 3 seconds…lol….it was worth it….im feeling great…..

  • Alana6

    34m 2s and I’ll be wearing my arm bruises with pride today, feel amazing!!

  • http://www.facebook.com/people/Chelsie-Hansen/1454352162 Chelsie Hansen

    35:51 Oh my goodness!! I was dripping in so much sweat after this workout but I feel absolutely amazing!! Fantastic workout. Thanks F&Z!! =)

  • Cindy

    Iwill do this one on Friday. I just did the MMA Workout. today.

  • Annie_B

    Hi Zuzi, Freddy and bodyrockers!!
    My time is 31:07 Mins with 40 LBS. Barbell :D I rated this one 10 burpees out of 10 !!!  One of the most BRUTAL workouts here. My bum hurts from Pound Melting yesterday.Today, my shoulders,arms and legs got hammered. The Scorpio push ups are merciless. However, I found Plank Jump and Stretch are so much fun!! Doing 10 mins yoga after each workouts really help with flexibility and balance in this move I guess. I used barbell instead of sandbag today since I saw what it did to your arms. Hope they will be better soon Zuzi!!Love ~~ Ann :)

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  • Elena Ioan

    Killer?! Yes; you couldn’t have choose a better word to describe this TORTURE!! I bet one could confess his deepest secrets under this workout!!! 

    I did it with modifications (regular push-ups, no sandbag) and it took me 38:23min… I’m getting there… don’t worry… :)

    Beautiful workout! :)

  • http://www.facebook.com/felinemenina Anna Carolina F

    for sure if you like to. But skip any weight training. Do cardiotraining on the fresh air or choose an active rest day-go for hiking,swimming,cycling,…..sauna or light massage are great recovery tools,too.

    nutrition: lot of greens and protein to become quick fit ;)

  • Samantha R

    A cheap gym bag with sand or cat litter inside.  I used one with cat litter in for a couple of months before I bought my sandbag.  I bought mine from the well known auction site for only £30 (I’m in the uk). Sx

  • Samantha R

    A cheap gym bag with sand or cat litter inside.  I used one with cat litter in for a couple of months before I bought my sandbag.  I bought mine from the well known auction site for only £30 (I’m in the uk). Sx

  • katherine

    Hi there loove the website and the workouts!! Just curious- is there a way to narrow the search when i go through the workout vidoes to only show ones with certain peices of equipment? I don’t have the dip station, sandbags, or ball (YET) I’ve been changing them around to make the exercise work without the equipment but if it’s possible to narrow the search that’d be awesome- if not- no worries- thanks!!! love you guys! 

  • katherine

    Hi there loove the website and the workouts!! Just curious- is there a way to narrow the search when i go through the workout vidoes to only show ones with certain peices of equipment? I don’t have the dip station, sandbags, or ball (YET) I’ve been changing them around to make the exercise work without the equipment but if it’s possible to narrow the search that’d be awesome- if not- no worries- thanks!!! love you guys! 

    • Lisa

      I don’t think there is a way to do that just yet, but looking back at my workout book, here are a couple that you could do that don’t require any equipment. (Just use ” quotation marks” when searching for them):

      Run the World Workout
      Game On! 300 Squat Challenge
      600 Rep Fat Burner Workout
      550 Rep Massacre Workout
      Hot Attack Workout
      Hot Body Workout (the last exercise is Hanging Knee Raise, just do Leg Raises on the floor)
      Hard Bodies Getting Harder Workout
      Grand Theft Booty Workout

      There, that should get you started!

  • http://www.facebook.com/profile.php?id=100002358112832 Morenna

    I think I’m gonna die

  • http://www.facebook.com/profile.php?id=100002358112832 Morenna

    I think I’m gonna die

  • Samantha R

    Wow – so many different results and comments about this one!  Me and my husband are doing this in the morning…….I think I’ll have my breakfast first this time…… Sx

  • http://bodyrock.tv diana l

    okey bodyrockers i was in my hause since 6 months because i didn´t have job and i was making my excercices all days but now i am working and i have not much time to ñdo my love excercices.
    each day i do a past day for example i´m going to do the yesterday workout but today when i finished mi job i went to my husband´s job runing and in this moment i am very tired and i want to rest….. so tomorrow i will going to do this excercices…
    thanks to all bodyrockers for make this blog the best web site.
    THANKSSSSS

  • Mattie!

    can’t WAIT to try this one. quick question though, can you guys post the pictures with the descriptions? i always try 1 or 2 practice reps to make sure i’m doing it all correctly before attacking the workout. thanks!!

    p.s. zuzuana your “battle scars” from the sandbag made you look so BadAss!

  • http://twitter.com/FlaviaRequim Flavia Requim

    Great!! Did this one in a hour but it´s fine!! I did dead lift as you said, instead of cleaners… ^^ 
    Did it today, but it´s counting too!! lol
    Thanks again, there´s a long time I don´t post anything but I´m still here!
    Loved your purse! ^^

  • Christie

    Yup almost killed me, thank you

  • http://www.facebook.com/people/Kirry-Kaatje/100002370762608 Kirry Kaatje

    28 min and 18 seconds. 
    I have to add I didnt use weight, but a tiny yogaball, since my lowerback was acting up again.

    If there are any other Dutch people who did this workout in these weather conditions. High Friggin’Five!!

    • http://delightfultastebuds.com Jos

      Good call on using light weight. I’m also taking it easy with any weighted squats/lunges since my lower back pain just recently healed up

  • tee

    hi guys!

    this was pretty brutal!
    I got to the plank jump & stretch and I stopped.  I could not go on!
    My time up to that point was 17min  sec

    good workout!
    and now I have the rest for another day! and I’m sure it will be a good workout too!

  • http://cindybeverly.wordpress.com/ Cindy Beverly

    All I have to say is that this was a killer workout.  Dare I say Zuzanna you have raised the bar or the burpee level!

  • Anonymous

    Hi, Zuzana :-)
    This workout looks great. I gonna do this tomorrow :-) )

    What about selling t-shirts and singlets  ( I don’t know what it calls in english, but it is a armless t-shirt for women) with BodyRock on.
    I want one!!!!!!

    Enybody else??????

    Love from
    Norway :-)

    • http://www.facebook.com/people/Kirry-Kaatje/100002370762608 Kirry Kaatje

      and a sticker for my scooter. :) )

      • http://www.facebook.com/Latifah.Nadiyah Nadiyah Abdul

        ohh I want a sticker too!

    • Lisa

      We call them tank tops. Great idea!

    • http://www.facebook.com/jambalover Ciera Nichole Thomas

      Yes, I would love BodyRock products… bumper stickers or license plate frames are also a good idea

  • Anonymous

    Yeah, my hubby watched me make some gross faces, too.  Good job!!!

  • Anonymous

    Zuzana, can we have the pictures and exercise explanations.
    I don’t feel I did the plank jump and stretch correctly. I don’t know, I guess I just need to know, I didn’t “cheat”.
    It certainly was a move 100 times harder than it looked!!!!

    • Anonymous

      It was deceptively hard.  Wicked on the core.

  • JoannaKonieczna

    ulala… was brutal !!! my time: 21.21 

  • Anonymous

    Just when I thought the workouts couldn’t get much harder……

    I did this in 31:02, BUT……I had to modify the position of the hanging leg lifts.  I had to bend the stationary leg to the normal reverse push up position while lifting the other leg.  So I don’t know if the time really counts.

    And I look like I picked a fight with a chicken (sandbag clean lifts)

    • Anonymous

      As long as u got an amazing work out, I think it counts! hahahaha, I think we all have to modify things to be able to accomplish our personal max,….if modifications didn’t count, I would be terribly discouraged.

  • Anonymous

    Holy crap this was brutal!!! :D
    I love Scorpio Push Ups and Plank Jump&Stretch!! Those were really fun as well as challenging. Anyhow, I think my time is pretty good since I pushed really hard and managed to finish in 39:21. Enjoyed this one, can’t wait to see what you have prepared for today!! ;)

  • http://pulse.yahoo.com/_HIRA7W7OJ6ZHXMTHXJDPVS7VLE Melanie

    29:42 Thank you Zuzana and Freddy.

  • Mmghia

    TOTALLY JEALOUS!! whoever thought the day would come when I would feel jealous of those of you who get to sweat like crazy and fight through a workout.  I WANT IT TO BE ME!  I had ear surgery on thursday and i’m to do nothing strenuous for 3 weeks. So here I sit not being able to join in on the fun :(  Keep up the good work and if you don’t feel like working out just think of me wishing I were a lucky as you and push harder :)  

    • http://pulse.yahoo.com/_HIRA7W7OJ6ZHXMTHXJDPVS7VLE Melanie

      @Mmghia I hope you feel better soon. Ear surgery does not sound fun. Hope you get some rest and enjoy your time off. God Bless

      • Mmghia

        Thanks Melanie, I just need to be patient and not jump in too soon. 

  • Sweetcath

    Awesome! Awesome! Awesome! I’m dripping sweats! Thanks!

  • Shell

    34:58
    I had to split the push ups and plank jumps into smaller amounts in between the other exercises, otherwise I was resting too much and losing form. I also just realized I totally forgot the leg lift in the squats! Dang it.

  • Anonymous

    27m6s.

    sandbag clean & backward lunge + plank jump & stretch felt like they were never going to end. scorpio push ups were pretty brutal too. totally waped out, burnt out after this one. thanks so much for a bad-ass-kicking workout guys =] !!!

  • Anonymous

    40 min and 50 sec. I’m beat :)   The plank jump and stretch took me awhile…I could only do 10-12 at a time.  and I had to do most of the Scorpio push ups on one knee.  Everything else I stayed to form.  Good luck body rockers!  It’s a good one.  

  • Jessica R.

    I left a comment here 11 hours ago… and it’s now gone :( I like to check my disqus as a sort of online workout journal… so please what happened to it?

    • Anonymous

      Hi Jessica R.,

      Sometime I leave a comment and it disappears only to reappear a week or so later.  I don’t know what that is all about, but yeah a post will go somewhere and then pop up again.

      –Chris

      • Jessica R.

        Thanks Chris I will keep an eye out. And Anna, I did the same thing, I am not sure they knew I was the same person after changing my disqus profile and so I left them a note about it, and the next day it was back to real time updating :)

  • Dheana

    Ok, this one goes in the Hall of Fame as one of the most BRUTAL workouts yet!

    Despite a rather convincing arguements from Brutus “C’mon girl, you got 4 hours of sleep last night and can’t stop yawning, just skip your workout today” and “You’re on day five in a row, just do half the reps” and “You’ve gotta be back at the office in an hour, cut it short”… All pretty convincing, but all overcome! I finished this brutal routine will full everything in 33:42.

    The puddle of sweat on the floor around me when I was done was record-breaking and when I finally picked my body up off the mat after the ten minutes it took to catch my breath, i discovered I have “puke face”. That’s what I call the little red dots I get on my face any time I throw up. Nice huh? The price we pay to be a Bodyrocker! 

    Congrats to everyone who did all or any part of this one!

    • MariaBjørgJepsen

      NICE pushin’, BODYROCKER :)

    • Annie_B

      Awesome time Dheana and thumbs up for you that you kicked Brutus’s @ss LOL.
      I feel the same. Many times I caugh Brutus was trying to talk me out of the workout, using excuses like  not enough sleep, running out of time, gotta prepare dinner for family, my kids are cranky …etc. However, I never let him take over control. I’m going to do this workout this evening…wish me luck :D

    • Andre

      It sounds like you worked out so hard that you burst some of the blood vessels in your face…….way to go?

    • Donna

      Hey Dheana, you nailed this workout:)

      Brutus never comes to my house anymore because he knows it’s a total waste of time…lol

    • michelle

      OMG yes just did this one yetserday with a sandbag usually use a medicine ball and WHAT a difference i did not think i would make through those sandbag lunges and that plank stretch I literally was cussing through that last part . Also did the 16 rep high knee interval at beginning and had to get the mop out to clean up the sweat!!!!  FREAKIN awesome

  • MariaBjørgJepsen

    Zuzie & Freddy: I know J-U-S-T what you mean, from the description of your amazing dinner!!! Besides Bodyrock, dining out and baking are my biggest passions, ever. No one at my own age understands why I spent my hard earned money on (sometimes) expensive dinners. But I just do, because it makes me purely and deeply happy from the inside! My boyfriend is a chef, so we both share the same passion for quality food, products, wines and delicious dinners. We do eat out a lot. Not only because of all the incredile taste and impression, but to enjoy and create memories of a lifetime <3
    Much love, Maria

    • Donna

      My dad is a chef:)

  • http://twitter.com/GoustiFruit GoustiFruit

    As expected, it was too hot for this today: I still did it, but I’ll never do that anymore ! I’m sure it was way more than 40°C in my room, I was missing air… I’m trying to gain a little mass, but 
    today
    I must have lost 4 liters of water !
    I completed it in 35’40, but the conditions were *extreme* :-p

    • Anonymous

      Oh my gosh, I would’ve died. Luckily this year the summer hasn’t been so brutal as it was when we first moved here. It’s been quite forgiving: usually in the 17-20 degree zone :) and I was pouring in sweat with 20 degree conditions! (half your issue!) You did a great job considering the brutal heat. Stay plenty hydrated! Take care

      • http://twitter.com/GoustiFruit GoustiFruit

        Luckily the storm has come now and tomorrow the temperature should be just 20°C or so and I will be able to workout. This will be my first summer bodyrocking, I hope we will not have too many heat waves, I don’t want to miss my daily sessions :-) During this winter while doing the workouts I was wondering how it was possible to do them in plain summer… now I know: it is not !

  • http://www.makavelina.webnode.cz Nina_CZ

    Wow I just tried a few reps of Scorpio Pushup and I am 100% sure that THIS exercise will be responsible for my lame score tomorrow! I will be doing this after work tomorrow, can’t wait!!!

    • Anonymous

      Hi Nina,

       it was killer workout!  My matt was covered with sweat, I couldn’t see because of it and the place where my sandbag was on my neck was soaking wet!  This gets 5 out of 5 burpees  maybe even 6 out of 5!  My time was almost 39 minutes and the Scorpio Push-ups were where I seemed to be in slow motion!  :-) –ChrisPS I love Scorpio Push-ups!

  • Anonymous

    Ouch. I completed this in 30:30. I did better than my goal of 32 Minutes!!! Can you believe Iit!?!?! This is the first time I’ve exceeded my goal!!! Wow wow oww. So much progress. I used 20 lbs.
    I better get in good shape before my 17th birthday ;) No pain no gain! I am drenched in sweat!!!
    and before this workout, I was like BRING IT ON ZUZANA!!! and wow, I actually did. For the first time.

    • Anonymous

      Haha, I have bruises and scratches too (a big one on my shoulder). Those cleans were something!

    • Anonymous

      Haha, I have bruises and scratches too (a big one on my shoulder). Those cleans were something!

  • http://twitter.com/GabayC Gabija D.C.

    Honestly I started sweating just watching the video and reading the description :D
    Gonna try this tomorrow morning!

  • Mary

    I finished in 26 minutes but with some modifications. I don’t have a dip station so I use the spot where my kitchen counter makes a corner. It’s not big enough to do the half-burpees and then switch to knee raises (at least fast enough) so I just did 30 knee raises and then 30 half-burpees. Instead of the hanging leg lifts (couldn’t find anything to do them on…I think you guys that do dip station exercises on chairs must have some pretty big and sturdy ones haha mine are small and not strong enough) I did scissors laying down, keeping my legs off the ground the whole time (it burned!). I couldn’t get the hang of the plank jump and stretch…it looks like a great move. Maybe when the description is added I can figure it out. So I did 6 of those and then switched to bicycles (L bicycle + R bicycle = one rep), keeping my legs as low to the ground as possible.

    I usually hate jump lunges…Starting out 3 months ago I could only do 2-3 at a time, but I did 50 with only 2 breaks! I love them more and more the more I can do them haha.

    Anyway, I feel great now and really want to try the plank jump and stretch tomorrow! I’ll incorporate into my workout somehow. If anybody has any tips on it that’d be great too!

  • Daphedan

    Time was 36:40.  Did it while holding 30#.  I don’t think I did the first half of the scorpio push ups correctly, but I started doing better on the second leg.  I couldn’t go all the way down, though.  Those plank jump and stretch things were killer, especially since my deltoids are already sore from doing the pump it workout yesterday.  Are the plank jump and stretch exercise supposed to be felt in the arms?  Anyway, the whole workout was quite a challenge and left me covered in sweat.  I’m glad I did it, though!!:):)

  • ltwin

    WOW this was great AS ALWAYS!!!

    My time: 23:41 min

    Thank you so so much Zu & Freddy!

  • Anonymous

    20lb sand bag…

    pushed through the scorpio on my RIGHT leg but the LEFT?
    Fell to my face after the second one! yep, SCORPIO brought me to my knee…

    Cant do more than 3 jump lunges YET. So I did the regular ones…arms hurting so bad I could barely hold the out.

    24m 38 sec.

    My goal for next time is to stay off my knees (and face) during the scorpio push ups AND jump during the lunges….
    AMAZING WORKOUT!!!!!! Thank you ZUZ and FREDY!!!!!

    Keep Rockin BODYROCKERS!!!!!!!

  • MariaBjørgJepsen

    I can’t believe it…. I finished in 13:44 min. with my 15 kilo sandbag. I am soaked in sweat and breathing hard right now. I have watched the video 5 times now and made sure I remembered all reps. I don’t have a dip station, so I made Burpees with a Jump Tuck instead of Knee Raises, which may have made me faster? For the Hanging Leg Lifts I supported my hands on my couch with stretched arms, streched legs and placed my heels on the ground. Still a killer, though! Like Zuzie suggested I made regular rows and bw lunges instead of the cleans, so I wouldn’t hurt myself with the loose steel weigths in my sandbag. The worst part was def the last squats & leglifts!!! I really loved the stretching moved, because it felt nice and worked the shoulders big time :)
    Much love, Maria

    • Donna

      Wow you are fast,  not even the weight of the sandbag slows you down:)

  • http://twitter.com/cschuurr Chelsea Schuur

    Time? 20min and 49sec! Way fast in comparison to Zuzanas 37min and 02sec…That seems like way too big of a different for me ha but oh well.

    After this I did some ab work which consisted of;
    30reps of basic crunches
    30reps of reverse crunches
    15reps of bicycle
    30reps of toe touch crunch
    repeated 2 more times :)

  • Niko

    Pheeeyeeew!  Took me an horrendous 47mins to conquer this one!  Those clean and lunges really took their toll and slowed me right down.  Another awesome workout guys, so thanks very much, but a short 12minute burster again tomorrow please.  Pretty please?  With a (low calorie) cherry on top? LOL :)

  • Anonymous

    Hooray! Just finished this workout. I am absolutely wiped out! (I always think of Zuzana saying that in her cute accent hehe :)

    Time to buy you both another cup of coffee I think!! Thanks to you both for creating this amazing community :)

  • Samanthina

    Phew,amazing workout! It took me 28 min.buti think that’s because my sandbag weghts just 5 kilos.AlsoThe Skorpio Push ups were too  hard for me because my hands and legs were constantly slippering on the floor.And another exercise that i didn’t do in proper form as Zuzana did it  is The Hanging Knee Raises because i use two chairs with a broom stick instead of dipstation.But on the whole i’m very very happy,thank you Zuzana and Freddy!:)

  • Christine

    Yay!  did it in 30 min, but I use a back pack with 16 pounds in it for the squats, did the scorpio push ups from my knees and used 5 pounds dumbells for the dead lifts/lunges…  So of course, I didn’t really beat Zuzana’s time… ;)   Thank you X 9999999999999!!! for these wonderful workouts!

  • MariaBjørgJepsen

    I did “Hard Bodies” this morning in 11 minutes, since I was in a hurry and had to meet at 05:45 am. I am so tired after second day of 11 hours kitchen work – straight up! Still, I feel like a faillure if I cant push myself to do this new workout today. Why do I think like that??? :(  

    • Donna

      Maria you are not a failure and please don’t think like that:)

  • Yoseline

    28:08! This is the first time I beat Zuzanna! Wow! (Okay, maybe I’m using half the weights she’s using… but still, this feels good! It shows that I improved!)

    • Yoseline

      About ten minutes after finishing this workout, I phoned my brother. The first thing he said was: «why are you are you out of breath?»  I didn’t realize I was still catching my breath after this killer workout! It takes me about 15 minutes to stop sweating too!

  • Anonymous

    hi zuzana may i ask you something, why sometimes when i exercise me leg my knee will get a little uncomfortable it make me feel like want to keep stretching my leg…and sometime when i kick my leg will make some noise… pls help me anyone

    • Christine

      Are you well warmed up?  Are you strong and flexible enough to do the exercices in all their amplitude and with that many reps?  Zuzana is at a fitness level that we all aspire, but we have to respect our body.  If you feel, for example, that doing lunges with your back knee going all the way down is too much, try to do the move a little “smaller”.  (And always make sure that your front knee don’t go pass your toes..) Sometimes, our cardio and motivation feel like we can take it, but the ligaments, tendons and articulations may need more time to strenghten themselves. So I guess, if you’re doing the exercices with the proper form (for you) after a good warm up and it still hurts, it’s not “normal”… 

    • Christine

      Are you well warmed up?  Are you strong and flexible enough to do the exercices in all their amplitude and with that many reps?  Zuzana is at a fitness level that we all aspire, but we have to respect our body.  If you feel, for example, that doing lunges with your back knee going all the way down is too much, try to do the move a little “smaller”.  (And always make sure that your front knee don’t go pass your toes..) Sometimes, our cardio and motivation feel like we can take it, but the ligaments, tendons and articulations may need more time to strenghten themselves. So I guess, if you’re doing the exercices with the proper form (for you) after a good warm up and it still hurts, it’s not “normal”… 

  • Anonymous

    Hi there,

    I just have some time to check out the workout,and to tell you all that I am working out,although I don’t have time to go to reception and get some good connection…I am still shocked,still have that pain in my heart, but it is getting better,I have the will to eat,to work,to workout…so hopefully soon I will be my old self…

    I will do this later today..

    kisses to you all

  • http://www.twitter.com/zsukam zsukam

    That was a killer workout, I sweat like a pig!!!s The scorpion push ups were really killer, I tried to do my best, and these plank jump and stretch challenged me also. My score: 23:58 (with 8 kg) Like this workout, I want to try another time! Thanks and love you all! :)

    • http://www.twitter.com/zsukam zsukam

      and today finally I got my Gymboss Timer! :) Wohoooo :)

  • Stephanie

    Ok wow… I just did it…with some adjustments because I am a complete beginner but wow! I did it in 20 minutes (because of my adjustments I guess). It was great. I wasn’t able to do all the reps some times but I wrote them down so the next time I’ll do this workout I will know that I improved! :D Thanks for this workout! :) )

  • Anonymous

    What are you trying to do to us???  This workout was just about th end of me!  Toooootally brutal, but I did it!!   My time is 33:39, but I kept stopping my timer because I got 4 phone calls while working out so that may have actually helpted or hindered me.  I really need a workout break down for the Scorpio Pushups.  I saw you do them but coudn’t wrap my head around how to execute this properly.  I’m positive I did it wrong.  Also, the Hanging leg lifts…I need an easier variation because I’m sure I didn’t have proper form. 

    I was really nervous going into this workout because of the pushups and the flying jump lunges, but I did my best!  I’m pretty proud of my score too…I want to revist this in 3 months and see if I can push harder!!  (**I’ll also turn my phone off next time I do this workout**)

  • http://www.facebook.com/people/Lila-Marie/100001312535029 Lila Marie

    Did it in 32 mins with a client! Kicked our butts, but we’re getting so strong now! 

  • Mary Lou

    The scorpio push ups are indeed killer and I couldn’t go all the way down either! It was all I could do to hang on with straight arms and keep my body straight for the hanging leg lifts as well, but I finished in 31:39. I had to stop quite a few times to wipe sweat off my hearing aids, they are not supposed to get wet, and they have been getting drenched lately. Whoo!

  • http://twitter.com/NightShayde Hazel

    Can I just say that the scorpio push ups are killer? I did three during a quick test run to familiarise myself and I’m dripping in sweat! The good news is, I can do the scorpio push ups. Bad news, I cant go all the way down like you. But still going to do it without modifications. Cant wait to start my morning with this! Thanks Zuzi and Freddy!

  • Janessa Reimer

    what a sweat drenching workout! gosh i am so weak right now lol. my time: 24:09. i couldn’t go all the way down with those pushups, those were hard! and i still don’t have a dip station so i had to do some things differently, but it was still awesome!
    great job everyone!

  • Anonymous

    Another SWEAT FEST!  Talk about sweating!!  I had it dripping down and off my nose and off my face AND EVEN off my belly during those Plank Jump & Stretch.  Those were a killer.  I don’t think I would mind too much if we waited a while before doing those again!  :)   Those Hanging Leg Lifts were hard too.  I couldn’t hold myself up as high as Zuzana AND keep my leg straight out while lifting the other one.  I had to bend my one knee while I lifted the other one.  ALL IN ALL — FANTASTIC WORKOUT!!  My time: 35:04  :)

  • michelle

    i do have one question do you use the same amount of weight in sandbag would it be possible to put the weight of the sand bag when you use it for the different excercies i am just just never sure!!! thanks so much

  • michelle

    i can not wait to try this workout every day i am challanged in a new way this one looks brutal!! thanks you guys and by the way I am now officially addicted to burpees

  • michelle

    i can not wait to try this workout every day i am challanged in a new way this one looks brutal!! thanks you guys and by the way I am now officially addicted to burpees

  • Gerrilee Schafer

    Great workout!!!!  I used 25 lb in my sandbag..saw how many reps we were doing and dropped it from 30 lb..;-D I wanted to be able to finish..did the first set without a break..had to stop for a second on the second side of the scorpion PU..these were fun…a few seconds break between each exercise, sip of morning green tea..did the next 2 without breaking..I took your advise and did SB dead lift instead of SB clean, going to a family reunion in a few days, don’t need bruises..the hardest one for me was the plank jump and stretch, the jump was fine, the stretch was hard..I just don’t have backwards flexibility like that..did my best, had to take a few breaks..by the time I got to the flying jump lunges, I had to do them in sets of 10 with a short breather..the last set of SB squat/leg lifts I also broke into about 3 sets with mini breaks..my total time was 25:27..I really enjoyed my shake after that.
    cheers everyone, keep on rockin

  • http://www.facebook.com/profile.php?id=1320252111 Ивчето Пифчето

    Hey BodyRockers i Just finished this workout and my time is  19.30… So don’t be surprise cause i do regular push ups instead of Scorpio Push Up i do 30 reps. I do knee raises of the ground instead of Burpee Knee Raises. ( i don’t have equipment). Sandbag Clean & Backward Lunge i do only backward Lunge and dead lift  and i miss to do  Plank Jump Stretch because i don’t know  right  way to do it.  So that’s  why i do it for only 19 min. 

    I also want to share with you  that i do my own diet challenge  now i’m into middle of my challenge so here it is i don’t eat any chocolate…  It’s my  15 days without chocolate i plan to do this 30 days… 
    But yesterday i eat one chocolate sweet because my friend has a birthday….  But later i read in one magazines that rule of  ”one bonbon” –  ”One sweet is enough, the second one is gluttony.”   :D So i hope this one sweet rule take me away from sweets at the end of my challenge…. So i think that one sweet is not a big deal…  But i’ll  continue until  the end…. So keep your fingers cross for me… 

    Best wishes, ManeNkoto =] 

    • Mmghia

      ManeNkoto, You are off to a good start, one sweet a day is not a big deal.  A whole bar of choclate instead of one piece is the problem I’m sure your going to do great!  P.S. I has a choclate cookie last night, just one:)

      • http://www.facebook.com/profile.php?id=1320252111 Ивчето Пифчето

        Thank u =] i hope i do it great :)  

    • Alina

      Хорошее имя! (Nice name!)

      • http://www.facebook.com/profile.php?id=1320252111 Ивчето Пифчето

        Спасиба :) Это болгарский знают что  наши языки близки :)  

    • Anonymous

      Great JOb Pushing to your own personal MAX!!!!!
      You are going to do great on the chocolate!
      I think I will try this challenge next week!

      • http://www.facebook.com/profile.php?id=1320252111 Ивчето Пифчето

        Thank u :) I’ll encourage u to do my chocolate challenge :)  

    • Rachel

      i made modifications like that too lol bc i also don’t have the equipment… i use my treadmill for some things but for the sandbag i only have 8 pound weights… i also finished around your time lol (instead of burpee knee raises, i did 15 burpees, and 15 knee raises on my treadmill handles lol) but since i didn’t have the sandbag it def went faster… i fnished in 24:03 ( i added on abs chopper with the balance ball-50 reps, ball roll pushup- 25 reps, and reverse pushups- 5 reps) lol i got a new balance ball bc mine popped and i felt left out that everyone else was getting all these long times sooo i figured i’d try to at least make it past 20 mins lol

      and it’s really funny that you mention your chocolate challenge– i too am trying to no eat any chocolate!!! (it’s my weakness) but last night we had these chocolate covered pretzels… ugh i couldn’t resist lol i wish you luck!

      • http://www.facebook.com/profile.php?id=1320252111 Ивчето Пифчето

        Yeah it’s my weakness too… But funny is that i want to eat a chocolate… But i don’t give up yet…. So i think if i can go through this challenge i know that i will be going to be more strength person than before… So i want to do it and i’m in way :)  

    • Aut53

      I found these dark chocolates that have Calcium in them. Each have 500 mg Calcium…the brand is Adora. They satisfy my chocolate craving after a meal, I know I’m getting the calcium I need and I know not to eat more than one because you don’t absorb more than about 500mg at one time.

      • http://www.facebook.com/profile.php?id=1320252111 Ивчето Пифчето

        Thanks  for  sharing, but here in my country i think i can’t  find this   brand of  chocolate… But i will search in the big shop if i can find it….  It will be nice… Yeah and dark chocolate is more healthy than  usual chocolate…. So if i can find i will  definitely  try it :)

  • Pingback: 360 Rep BadAss Workout | Sports: Fitness & Yoga

  • http://www.pure2raw.com Pure2raw Twins

    just finished pre-workout snack and coffee, now off to go sweat :)  

  • Amanda Haskin

    I finished this one in 28:52 but I have to be honest, I only completed 30 reps of the plank jump and stretch.  My shoulders were killing me from weight training yesterday!! I’m still pretty happy with my time, regardless.  Actually, EVERYONE has great times!!!  Keep up the awesome (and hard) work everyone!!  Have a terrific Tuesday!

  • http://www.facebook.com/profile.php?id=100001076654777 Stephani Livingston

    Oh crap that was a killer workout! It felt like this was the first workout I have ever done! I had to take sooo many breaks :( But I finally finished it in 48.05! I never thought it was going to end, but I’m so proud for finishing. I have been body rocking for 3 months and I love it! I have also recruited two more of my friends from Facebook! I was so excited to hear that they have done a couple of workouts now!!!! love you guys!!!!

  • http://twitter.com/karmalaluna Arika

    This was brutal! It took me 34:17 to do this workout. Those plank jumps and stretches killed my core!

  • Anonymous

    I am scared….have watched the vid since last night about 7 times….I can tell it will be 2 more hours before I actually build the guts to get started….
    Every morning I ask myself, what am I going to do and eat today to fight off all those chronic diseases that run in my family?
    Today, I am doing 360 Rep BadAss Workout, no matter how long it takes me!!! OVER DRIVE BABY!

    • michelle

      yay it does takes some guts to do these workouts but when you are done it feels amazing!!!!!

    • http://www.facebook.com/indomavel Patricia Grade

      Me 2! don’t know if I can.

      a voice in the back of my head keeps shouting “Yes, you can!” 

      • Anonymous

        And you can! I did it a few hours ago!!!!

  • http://www.pure2raw.com Pure2raw Twins

    love how you have a big mirror to watch you workout, I need to get one. I notice when I can see myself I can push harder, anyone else?

    I think soon we are going to have to get a dip station. 

    • Christie

      Yea having a big mirror like that would be awesome, I like checking to make sure my form is correct, not mention for a head to toe check before going out!  I bet Zuzana uses it when she gets dressed up, I would!

  • Monstrosity5

    Excellent stuff guys, thank you!!

    26:26w/25# SB for SB squat & leg lift and 45# oly barbell – to floor each rep for the clean & lunge (I regretted this choice about a 1/4 of the way through the 50 reps, but pushed through it about 10 reps and then 6 reps at a time)…of course it feels amazing now and ready for more!!!!  Let’s go!

  • Anonymous

    wow…. i don’t think I’ve ever seen you sweat so much.  This one must be a killer

    • Anonymous

      Time: 34:51

  • Vivi

    18 min16s for me(with 10kg).
     AWESOME !! Scorpio push up are killers !!!
    What a sweat, and where is my breath ??!!!
     
    My butt remembered the 600 rep I did yesterday, from the beginning, with leg lift, It burned !!
    Amazing workout !!!

    • NU-nu Nour

      wow Vivi,. AWESOME  :)

  • Anonymous

    BTW i love it when there is a new BodyRockers post.

  • Anonymous

    Hi BodyRockers,Just finished this, was an amazing workout. My time is 32.43 Min, with the scorpio push up, didn’t go all the way like Zuzu but i felt the burn, i also did normal jump lung, this is still one of the hardest exercise but i’m mastering it slowly.No skipping today, no energy left in me, off to shower. Have a good day all.

    • http://www.pure2raw.com Pure2raw Twins

      good for you!! hope you have a great day

  • AmberRose31

    My time was 35:27….Since I don’t have a dip station I substituted the hanging leg raises for the One Leg Bridge Leg Lift, which for me is a KILLER exercise!  I couldn’t go all the way down on the Scorpio Push-Up but I went down as far as I could and was able to get at least a slight bend in the elbow every time.  I used a 12lb back pack for the squats and a 10lb hand weight for the sandbag clean (dead lift) and back lunge.  The Plank Jump and Stretch I had to separate into reps of 10.  This was WAY hard for me and Brutus was screaming at me…so it was a lot more mental than physical.  I like these type of workouts!  It’s both mentally and physically challenging for me…makes me feel very accomplished when I finsih!

    After a 3min rest I followed this up with 100 fast punches between each exercise and did

    50 Reptile Burpees
    2×25 Tricept Dips (100 punches between sets)
    50 Ab Scissors
    50 Calf Raises
    250 Fast Punches

    So I did a total of 750 fast punches…finished this in 15:07

  • MinnaK

    Pheeeewwwhh! Done. And feeling awesome :) I finished in 40min 31 sec, i’m a bit dissapointed in my time but i was distracted by some green plastic stuff that was dropping from my “sandbag”. It was an older-than-life plastic bag in one of the pockets that was now falling in little pieces and covering me in plastic :D So i had to clean my floor and myself in the middle of the exercises.

    At first I was really intimidated by this and nearly picked a shorter workout but i’m glad i didn’t. This really was something. Thanks again!

  • Zoe Quixote

    woooooooooooooow
    you guys are so awesome!!! this one almost killed me, i loved it–those plank jump stretches were so hard!! but the perfect exercise for turkish drops and zippers and all kinds of dance moves!!

    i didn’t have a million pounds in my bag, like you do, but it took me 30:22 anyway :)
    thanks!!

  • http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

    Argh, those scorpio push ups are merciless! …so are the plank jump stretches. I was almost happy get over them and get started with my hated lunge jumps ;-) . My wishful thought was to finish the workout under 30 minutes, and I managed that, my time is 29:39. Yeah!
    Off to do some cooling down skipping.

  • Anonymous

    Holy cow! I was absolutly covered in sweat….I think more sweat ran into my mouth then when I drank water out of the bottle (shaky) I did this workout with a 30 lbs sandbag, but 30 reps into the cleans and back lunge I changed it to sb squat and back lunges do to the same problem Zuz had. Also I don’t think I went nearly as far down on the scorpio pushups as Zuz did, but I still felt the burn!! So all in all, this one took me 24.59sec and I feel AWSOME and powerful!!! Thanks guys….you are the best motivation in the world!! all of you!

  • Anonymous

    Hi Z&F
    I think you did it AGAIN,something what top all the other hard work-out this one is realy mind fighter becouse straight after the second exercise I was sweating and try catching my breath.I did try the new exercise before I start so I didn’t have problem and dont lost lot of time.
    My time is 29:46 all properly and first time my sweat was droping from me like never.I thing it is becouse the wether is warmer and the presure is low to so I am sweating much more like a pig but it was KiIler work out and it was going so fast thank you very much 8)

  • ۞ BodyRocker ♥ Beth ۞

    WOW. Just got out of shower. what’s up guys? how you did? I wanna say that THIS time I was pushing to the limit… that was (not) HARD !!! I realized that if you just don’t think about that your’e working out all the time help you to ignore the pain of the exercises you performing :D
    OK so now Im about the post-wo meal, what are you guys eat on these hot summer days ?
    wish I could make quinoa, but we don’t have it right now. I’d  <3 to hear any suggentions from U guys :)

    <3 yaaa Beth

    • Anonymous

      Not specific post-wo meal, but my favourites in the heat right now is yoghurt with mint and some finesliced cucumber or melon. I also really dig kiwi with almonds right now, just a great combination :) . Also I put a little extra salt in my meals because I sweat so much out ;) .

      Have a nice meal!

      • ۞ BodyRocker ♥ Beth ۞

        Hi Jessan :D thanks for your idea !! I ate salmon w/ red rice & little side salad :)
        OK sorry I have to give the computer to my bro… thank you !!! have a GREAT DAY as I have <3 Beth

      • Anonymous

        i love yoghurt too, i usually put a teaspoon of raw honey in and a handful of blueberries and if i really want to protein it up i throw in some pumpkin seeds too! delicious on a hot day!

        • Anonymous

          That sounds really delicious too :) ! I currently have a crave for nuts and seeds (a good craving, Yeyh…!) and use almonds and pumpkinseeds a lot both for taste and protein/good fats. Really nice when you are on the go to :) .

          • MariaBjørgJepsen

            I am in on the seed and nut craving, too ;) At my job we have the most d-e-l-i-c-i-o-u-s “station” with all of those kind of toppings for the greek yoghurt thing. LOVE IT :D

  • http://Bodyrock.tv Ivette

    I finished my workout in 27:29, it was brutal but it’s worth it when you look in the mirror :)

  • Anonymous

    Wow! Feeling like jello! 
    I did this without a sandbag, and had to do the scorpio push-ups on my knee. The plank jump and stretches were also surprisingly brutal. I had to take it slow or I would lose my balance and fall. All in all, it took me 49 minutes, 41 seconds (and, yes, that was without a sandbag). Slow, but darn it, I actually finished. Woo!

    • Anonymous

      Well done! i have to admit when i started bodyrocking when i saw a workout that was too hard i used to ignore them and do an easier one, your such a trooper i bet your gonna see such amazing changes in your body in no time with such a determined attitude! x
       

      • Amanda Haskin

        I used to do the same thing…cruise right over the workouts that were daunting to me.  FatBGone is definitely a trooper!!  Keep up the great work!!!!

    • Dheana

      Nice work FBG! Way to push through. Yeah, the Plank Jump Stretch move was totally brutal – I had to do 5 or 6 at a time too. Funny, I couldn’t even hold my arms out at my sides for the Jump Lunges afterwards! Had to take a break.

      I just gotta tell ya’ – you’re doing so great! I hope you feel fantastic!

    • http://twitter.com/MELODY808 MELODY

      Scorpio push-ups? OMG it left me exhausted!  I love it!

  • http://www.facebook.com/people/Kirry-Kaatje/100002370762608 Kirry Kaatje

    I’m going to do this one later in the evening, onces the intense thunderstorms have cleared the air a bit in the Netherlands. I can’t wait to do the Plank & Stretch, that will stretch my back nicely and I love that feeling. 

  • http://twitter.com/GoustiFruit GoustiFruit

    It’s so hot here, I don’t know if I’ll be able to do it today: it’s morning, I’m sitting in front of my computer in just my short and t-shirt, and trying not to move because every movement makes me sweat ! And when I’m working out, I do it upstairs, under the roof, where the temperature is even higher. Today’s gonna be suffocating…

  • tee

    OK I’m going to work on this one tomorow! but Wow, umm wow, umm I don’t even know what to say about this workout!  OK ……….Yikes!

    you didn’t show the shower scene!  Freddie, I was beginning to think you were going to film it!  Get out!  so funny!

    see you tomorrow if I’m still alive!

  • Anonymous

    This was really a killer workout! :D Wow!!! What a feeling when I’m stretching after this, my whole body is sweating and melting… :D Love the feeling. ♥♥♥ 

    My time was 26:06min. 

    (I kept couple of mini water-break, I did last 8 scorpion pus ups by my knees. I also couldn’t do 50 plank jumps in a row, so I did 25plank jump – 25 jump lunge – 25plank jump – 25jump lunge. My head was like empty, when I did these final sandbag squats… Just telling my self to push it and do it to the end!) :)  

    Love this feeling. ♥ 

    Super nice week for everyone! :)  

    • MinnaK

      Jeah kerrankin löyty toinen suomalainen! Missä päin Suomea rockaat? :)

      • Anonymous

        No jei! :D Varsinais-Suomessa asustelen. :) Pari kuukautta sitten vasta löysin nää sivut ja innostuin! :)  

        • MinnaK

          Sama täällä, Turussa vaikutan :) Viime lokakuusta asti oon enemmän tai vähemmän tässä touhussa ollu koukussa. Tervetuloa munkin puolesta iloiseen joukkoon, aivan huippu sivusto^^

    • Anonymous

      ….I’m so hating you right now!  LOL   great time!

      • Anonymous

        :D  

  • Rachel Cross

    Look at Zuzana! Lookin’ all edgy with the dark clothes, earrings, bracelets and nail polish color! ♥

  • Vivi

    And I’m very happy to see the site more “alive” with again new part with bodyrockers, recipes etc…
    But always, no caffe talk ??? :p

    And we can’t have another indication concerning your photography session few weeks agao ????
    Me curious ? Noooooooooooooooooo !! hahaha

    Have nice day I have to leave now !! kiss <3

    • Alina

      I agree about the coffe talk! I miss them so much… I also miss Charlie and Cali, we have not seen them in videos for a while )) 

  • Vivi

    I have to go this morning, School outing with my daughter, but i ‘m very excited by this workout which is awesome !!
    I hope I could do it today !!!
    Thanks again Zuzaana for it !

  • http://ladneslowa.wordpress.com/ Dorota T.

    Poor Zuzanka. I hope it’s better now. 
    You have funny earrings. :)

    I’m gonna do this workout today. :) It looks great but I’m worried about this sandbag cleans now. 

  • Jazzy

    GREAT WORKOUT DRIPPING IN SWEAT. FINISHED AT 22:42. I COULD’NT BELIEVE IT SO I CHECKED TO MAKE SURE I DIDNT HAVE TO DO THE WORKOUT TWICE.

    THOSE PLANK JUMP AND STRECH ARE KILLER. GREAT FOR THE ABS 

  • http://www.facebook.com/profile.php?id=1746562272 Cynthia Hannah

    Now that was awesome! Can’t say much , I am wiped. I used 37.5 lb sandbag . My time for complete workout with I promise excellent form – 21:02. I think my biceps are going to cramp if I type much more,LOL. Goodnight fellow Bodyrockers!!

    • MariaBjørgJepsen

      NICE weigth level on that sandbag, dear :)

  • Lisa

    I did this crazy hard workout in 23:42! I was a sweaty mess but it was awesome. Thanks! I am going to sleep well tonight!

  • Lisa

    I did this crazy hard workout in 23:42! I was a sweaty mess but it was awesome. Thanks! I am going to sleep well tonight!

    • Lisa

      I also went as far as I could down with those Scorpio pushups, not totally as far down as Zuzana. They were killer!

  • Caseykharris

    loved it!!! soooo dead!

  • http://www.facebook.com/people/Alana-Stacy/698175600 Alana Stacy

    pushing through this one NOW!

    Took me: 24:43, but I could only do 25 of the Plank Jumps with stretch because of my stupid wrist! Grrr, that’s making me angry!

    Cool down and stretch time! :)

  • Anonymous

    Ooooh, looking forward to this one tomorrow!!! Rock it!!!  Body Rock it that is ;) x

  • http://www.facebook.com/profile.php?id=671770196 Leticia Perez

    Zuzana you kicked my butt at this workout, Finished at 30:00 I remember before I started I used to just watch you workout and wish I could do what you do and never thought I would even try your workouts due to intimidation and now I do all your workoust and have been for 6 months, Thank you.

  • Anonymous

    I think the mental preparation for this one will be longer than my workout ;-) I didn’t rest at all this weekend, two on Saturday and one on Sunday making up for the missed ones so I think I’ll have to save this for tomorrow. It looks pretty brutal.

    And that restaurant’s menu looks amazing. Definitely on my list of places, I’ll be going soon. Thank you for sharing.

    • Christie

      Hah, I know what you mean about the mental preparation!

  • Ieyla sha

    ouchh… i read your post a bit late so..i hd done already The SIX PACK ABS 2011 W/OUT ..  im gonna tackle this Badass tomorrow..hmm bruises..will try to avoid it..

    tqs a million zuzana and freddy…. muahhh..muahhh

  • Stephitza

    Oooo this looks fun!  Esp. the plank jumps and stretch and eek the scorpio push-ups!  Can’t wait till my adductor heals so I can get back to bodyrockin’ it!!!

  • Stephitza

    Oooo this looks fun!  Esp. the plank jumps and stretch and eek the scorpio push-ups!  Can’t wait till my adductor heals so I can get back to bodyrockin’ it!!!

  • Annie_B

    Wow…you sweat so much Zuzi!! I have a feeling this one is gonna be one of the most brutal workout :) It’s gonna be tons of sweat and tons of cursing..lol…I don’t know if I can beat your time, but I will try ;)

  • http://www.facebook.com/people/Michelle-Torrance/1600182174 Michelle Torrance

    Gonna push for it tomorrow morning… Excited for it! Good luck!

  • Anonymous

    If YOU’RE struggling so much with this one, I fear for my life.
    I might die tomor, wish me luck!!

  • Hal

    Oh….not really looking forward to this one:)    Tackling it tomorrow, as I’ve already done an old one today.

  • Donna

    I would love to be able to do this with you guys today but I woke up sick this morning, runny nose, sore throat and cough:( I am glad I got MMA done on Monday after my weekend feast:)

    It’s funny you should share your food experience with me today because this past weekend I had a smile on my face the entire weekend:) Mum’s cooking on Saturday night started it with a Greek dish called Yemista, it is stuffed potatoes (for the kids), stuffed capsicums, stuffed tomatoes and stuffed eggplants stuffed with the insides of all the veggies, rice, sultanas, pine-nuts and parsley. Served with baked potatoes and baked sweet potato that takes her all day to prepare. If that wasn’t enough she decided to bake us a yoghurt cake for dessert and served it warm with coffee…

    Then on Sunday hubby wanted to go to our favorite Greek Yeros shop followed by the Hellenic Greek bakery for our desserts.. I promise I didn’t want to go but three against one WIN. We hadn’t been in nearly two years and his Yeros is simply out of this world. We have to drive for over and hour just to get our meal:) The pita bread is freshly baked there, it’s soft and covered in paprika sprinkles then the meat goes on with lots of tomatoes, lettuce and onions. They don’t add sauce they do a Greek marinade of olive oil, lemon and garlic. You then add the greek yoghurt cuccumber sauce and the smile remains on your face from the time you know you are going there to get one, while you are eating it, even after you finish it you talk about how good it was:) This was a huge treat and we won’t be going again for another two years…lol

    I went back to clean eating on Monday but boy did I have a WEEKEND FEAST!!!

    • Annie_B

      You’re killing me Donna LOL :) Looking at these to-die-for food at this late night, I’m about to run to the fridge right now haha. I LOVE greek food. I’m actually going to make grilled greek chicken with tzatziki sauce with pita bread for my lunch tomorrow :D And baklava….nom nom…it’s my winter treat.

      • Donna

        Sorry I just wanted to show you all a visual of my weekend feast…lol

        Your version with the grilled chicken is a much healthier option:) None of us are overweight so I’m not to concerned about this past weekend:) Probably not a good idea to do mum’s followed by Yeros and bakery on the same weekend but life happens:) I am sick today two days after my feast and haven’t eaten much today only fruit and lots of teas so I guess that balances it all out…

        I am glad you like Greek food as some people say it is greasy:( Good Greek food should never be greasy…

        Your before and after photos are the best I have ever seen:) You are inspiration for me!!! I am not were you are yet but I am on my way…

        • MariaBjørgJepsen

          Maybe you are not right there, but you still look damn amazing, slim and HOT :) Please, don’t ever get too skinny, dearest. 
          Big hug, Maria

          • Donna

            Thanks for bringing a smile to my face with your lovely, sweet compliments:) Too skinny doesn’t look good on me as it makes me look sick in the face:) I am very tall and have a big bone structure so if I lose to much my rib cage starts too shows and hubby gets concerned….

    • MariaBjørgJepsen

      It def sounds like the meal was WORTH the long drive!!! Good quality food always is ;) But that also comes from a true foodie, ha ha. I can seriously talk about dishes, ingredients, meals and baking for eternity – NO exaggeration!!! Get well soon, dear girlfriend <3 Take care and rest!
      Much love, Maria

      • Donna

        My two greatest loves in life are food and fitness:) I use to work in a kitchen also so we have a lot in common:) I want to work in the fitness industry now so am looking for something to fulfill that dream.

        Day two of the flu and I am feeling run down but I am sure glad I got a good fed and a bodyrock workout in before it struck me down…lol

        Thanks for your well wishes Maria mou :) XoXo

  • Kat:)

    don’t know how I did it but my time was 23:56 
    i did do the scorpio push ups on a knee though.  thank you so much Zuzana and Freddy… I feel GREAT!!

    • Kat:)

      oops I missed the flying jump lunges.  I am going to do those and add them to my time… darn it.. here I thought I did good… oh well.. still feel great.  off I go to do the flying jump lunges.

      • Kat:)

        alright with jump lunge (flying) my time was 26:34.. everything else was done correctly and proper form. again the crocodile pushup was on a knee :(  hope to do those one day off my knee :)

    • http://www.facebook.com/profile.php?id=644981165 Heather Schultz

      I had to do the scorpio push ups on my knee too. my time was 28:03!

  • Anonymous

    I cant wait to try this…since I dont have a sandbag yet and the bag im using sucks, im going to try and use an EZ bar with weight for the cleans…hopefully this will work? :)